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Old 07-12-2013, 05:48 AM   #11
Lucas King
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Re: 2014 Open Training

Thurs, July 11
Warmup

Assisted strict Muscle ups
2/2/2 w/ spot

Done with a little bit of a push from underneath through transition, supposed to do these Friday but I won't have a spot.

HAndstands facing wall 60sec rest
30secx2

Heel Pulls 60sec rest
6/10/10

Toe Pulls 60sec rest
10/10

All felt good, Im starting to get more comfortable on my hands. And definitely much closer to freestanding handstands.

Snatch Pulls - focusing on keeping chest same as beginning
Up to 255x5x3

Felt pretty good, I was able to keep it under control once I focused on not raising my butt first.

Wod
2 Sets, 6min rest:
400m Run
then 2 Rounds of:
16 Lunge Jump
15 Burpees
Times: 1 - 2:14/5:01 2 - 2:25/5:02

Runs were a bit over 400m with 100m turn arounds plus transition in and out of the gym. Made for a lot of slowing down and speeding up. Runs felt slow, first time running really since fall 2011.
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Old 07-13-2013, 09:52 PM   #12
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Re: 2014 Open Training

Friday, July 12

Strict Pull-ups 5x5
3/2/2/0/0 were C2B

That's the first time Ive been able to C2B with strict pull-ups. Progress!

HSPUs 5x5 to 10lb Hitemp
5/5/5/5/4

Last time 5/5/4/3/4 so much better

Front Squats 30X3 - the tempo killed me
246x3, 261x3x3

Tough, felt tired coming in though.

Snatch Pulls - Went a bit lighter/faster
226lbsx5x3

Ring Dips 51X1, As deep as mobility allows - Tempo was hard
5/3/3

3x10 Protracted push-ups.

Saturday
Handstands 30secx2

Heel/Toe Pulls
10/10 of each

Easy

WOD
3 Rounds:
400m (Ish)
25 Burpees
Time: 11:23

Two of my least favourite movements plus it was cold, windy and raining on off during workout which made it mentally tough. I didn't push well on the runs and they were slow but the Burpees were better. Last round of Burpees was the fastest. Happy to get it done though, it wasn't nearly as bad as I expected.
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Old 07-16-2013, 06:22 AM   #13
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Re: 2014 Open Training

Decent day yesterday, drive into regina to train with my coach and lifters there. But was running late so basically no warmup before snatches.

Warmupish
Snatch - Kind of dropped the ball here today
Barx5 95x3 135x5 165x2 185x1 200x0x4 185x0x2 185x2x2

That was just a tad frustrating, but just one of those days I guess. Coach showed me something I was doing on coaches eye at the end that I changed, made them feel 100 times better.

Snatch pulls focusing on Starting position change
185x5x3

Easy

Front Squats 30X3 Tempo
115x3 175x3 235x3 255x3 265x3 270x3x2

Tempo is tough, good sets though. Only went to 260x3 with tempo last time.

Pull-ups strict attempting C2B
5x5

All reps I was able to touch my throat. First few sets were all just above my collarbone then slowly raised from there. Getting closer.
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Old 07-16-2013, 06:23 AM   #14
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Re: 2014 Open Training

Also got my ticket for the Bride City Beat Down on Sept 7-8, so I've got 2 months to get my conditioning on. I think I'll be doing quite a bit of running coming up.
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Old 07-16-2013, 08:55 PM   #15
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Re: 2014 Open Training

July 16
P Clean of Blocks
Up to 246x1 226x2x2

Awkward, Best power from ground is 271.

B1 Pistols to Box - in Nanos (12" box (2), then Comp KB, then 45x2 35x1 25x1 York bumper)
10/sidex4

B2 Handstand Walk
Spent about a minute on and off attempting x 4

Made 3m a few times, much better than expected. The one time I paused multiple times and was on my hands for around 10 seconds. Had a couple wipeouts but too bad. Very Happy!

WOD
4 sets, 3min rest:
On 3min Clock
400m Run (4x~100m, it's a bit more than 100)- Turn arounds killed my speed
Max DUs
DUs: 25/32/17/26

Runs are feeling easier. Didnt push them too too hard as Im not used to doing DUs fatigued yet which showed.

Heavy oly tomorrow morning, then group class at coaches gym in evening with a few future training partners. Should be fun!
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Old 07-17-2013, 07:52 PM   #16
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Re: 2014 Open Training

July 17
Morning
Warmup
PCleans of Blocks
Warmups.... 226lbsx1 241x1 251x1 256x1 PR off blocks 236x2x2

Felt better today, there's more there once I get comfortable with the movement.

Rack Jerks
Warmups.... 266lbsx1 281x1 296x0 Close 266x1 (miss second) 246x1 (miss second)

Shoulders died, not really sure why but couldn't support anything more overhead.

Some stretching

PM - Chiro then...

WOD w/ future training partner (September) at flux
Warmup w/ skill work from wod - had to relearn T2B kip

For time:
400m Run
3 Rounds:
10 x T2B
10 x 20lb Wall Ball
10 x Burpee
400m Run
Time: 10:03

Had some trouble with T2b 2nd/3rd round, first unbroken, rest unbroken but not overly fast. Runs weren't as bad as expected, much more fun with a partner to do WOD. Sprinted the last 100m, could have definitely pushed a little more but happy with how I did.
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Old 07-18-2013, 08:10 PM   #17
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Re: 2014 Open Training

July 18
Warmup

Muscle up eccentrics
3x3

Handstand holds 30secx2

Toe Pulls 10x2

Heel Pulls 10x2

All easy and solid, getting much better every time.

Handstand Walks - About 10 attempts
At most 4-5 feet, not as good as last time but not terrible.

Pistols no shoes
5/side x 7 90sec rest

Not too bad, left leg is easy. Right leg isn't quite as mobile but got better as the sets went on.

Mobility
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Old 07-19-2013, 08:42 PM   #18
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Re: 2014 Open Training

Small but tough workout today. I was really able to push myself today which was great. There's still in me but very happy with how I did. 7 weeks until competition.

July 19
Warmup
WOD
4 Rounds:
1min AMRAP - 24kg KB Clean and Jerk alternating hands from ground
1min Rest
1min AMRAP - 40kg Power Snatch
1min Rest
1min AMRAP - Burpees
1min Rest

KB C+J - 17/15/16/15 = 63
Power Snatch - 18/16/15/15 = 64
Burpees - 21/18/18/20 = 77
Total Reps - 204

KB C+Js weren't bad, Ive never really done them though so kind of awkward and just slow cycling reps. Snatches were done in sets of 3 the last 3 rounds, first I opened with 8 then crashed a little from there. Burpees were steady, no breaks just not overly fast.
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Old 07-20-2013, 05:29 PM   #19
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Re: 2014 Open Training

Mentally and physically drained today, strength work was ok but could have been better and conditioning was just about getting through everything.

July 20
AM
Warmup
Cleans off the Blocks
Warmups... 246lbsx1 256x1 266x1 276x0 276x1 286x1 PR291x0 (Clarked) 266x2 PR 271x0x3 (All bad misses) 271x2 PR

Positioning felt better but felt weak overall. I've definitely got more coming down the line.

Clean High Pulls w/ Slow eccentric
206lbsx5x3

Front Squats 30X1
Warmups... 256lbsx3 276x3x3

Tough, slowly adding weight though. Tempo really crushes me.

3-4 hour break

PM
WOD
4 Rounds, 3min Rest:
15 C2B Pull-ups (6 foot high pull-up bar, so semi kipped)
15 HR Push-ups
15 24" Box jumps (Step down)
400m Run (Actually somewhere between 450 and 500m w/ 3 turn arounds)

Times (Pull-ups/box jumps/run):
Round 1 - 0:54/2:01/4:34
Round 2 - 0:56/2:02/4:44
Round 3 - 1:15/2:24/5:06
Round 4 - 1:12/2:21/4:57

Couldn't push well, mentally physically dead. Pull-ups were tough, rest unbroken. Run was very slow but steady. Just had no drive today, happy to do what I did though considering how I felt.
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Last edited by Lucas King : 07-20-2013 at 05:34 PM.
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Old 07-24-2013, 06:34 AM   #20
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Re: 2014 Open Training

Workouts today didnt go as well as I was hoping. Shoulder was/is feeling a bit irritated so Im thinking that's probably why everything felt as bad as it did.

July 22
AM
Snatch
Hit 198, missed 208 3 times.

Grip was weak which made the pull hard, and felt really shaky overhead. Form was good, very little forward lean off start.

Clean and Jerk
Hit 256lbs missed 271 clean twice.

Clean felt heavy off ground, catch was solid. Jerks were horrible.

Front Squats tempo
261x3 281x3 301x3 321x1,

These felt awesome. I really felt like I could triple 321 but it wasn't there. Good day here though.

PM
30sec run, 30sec walk x 10 Rounds

Raining outside when I got to gym so did this with about a 20m turn around. Lost count of lengths. Went well.

10min rest

5 Rounds
12 Kipping HSPUs
15 T2B

Warmed up and started WOD but got 6 reps in and crashed. So I decided to rest for 4min and reduce reps.

I did...
3 Rounds
5 Kipping HSPUs
15 T2B
Time: 8:40

I did close to 20 HSPUs before and during my first attempt so got lots in. I found the kip really hard, Ive never tried to do them like that before. T2B were unbroken first two rounds, 10/3/2 last round. That's with little kip but akso a toe touch behind my body at the end of each rep because the bar is low.
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